A-Z Index

The best fish to eat

By Lesley Young

Best Health Magazine, January/February 2009; All photos by Edward Pond except sardines courtesy iStockphoto.com

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1. Wild Pacific salmon

Includes fresh and canned chinook, king, chum, coho, pink and sockeye.

Taste: This fish has a pleasant, distinct aroma and meaty pink flesh.
Nutrients: All types of salmon are high in omega-3s, ranging from about 750 mg to 1,270 mg per 75-gram serving. They are also a good source of vitamin D, with one serving providing 100 percent of the recommended dietary allowance (RDA)—and the bones in canned salmon provide calcium. Because contaminant risk is low, there is no limit on consumption.
Eco-friendly: All wild Pacific salmon species face conservation issues, but not enough to warrant concern. In a pinch, farmed Pacific salmon will do, but omega-3 amounts may be lower.
Ways to serve: To add a little drama to dinner, try salmon en papillote (cooked in parchment, which is readily available in grocery stores). “It’s really simple,” says Calder. “Finely julienne a carrot, leek and zucchini; sauté quickly till not quite cooked; and make a bed of the vegetables on the parchment paper. Sprinkle with a little fennel seed, and place the fish fillet or steak on top. Then fold the parchment over to create a small package. Bake in the oven at 375°F for about 10 minutes. It steams in the paper and you have a whole meal in there.” Calder also likes to dip a salmon fillet or steak in egg white, roll it in poppy seeds and pan-fry it.

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